Already up to 95 for triples on the PC? Not bad, not bad at all. Are these from the floor and how high are you able to get the bar before you pull yourself under?
[quote]novaeer wrote:
Already up to 95 for triples on the PC? Not bad, not bad at all. Are these from the floor and how high are you able to get the bar before you pull yourself under?[/quote]
Yeah, I’m pulling from the floor, and have a minimal dip under at the top. I have done them before though, and am getting back into my groove with them. Here’s an old video which includes some not-so-pretty PCs at the start; I’ll get a video of a heavy set on Friday. I’m working on stomping the floor so that I don’t jump backwards, and on catching the bar in a quarter-squat position.
First two in that video were pretty good, but could have benefited from faster elbows. The third one was a bit rough, though fatigue from the previous two reps and catching the weight on the way back down might have been factors.
Cheers - any tips for rectifying slow elbows?
20/08/12
Pulls
Snatches:
Several light singles w/50-57.5kg
Rack Pulls (4th pin):
20x5
60x5
100x5
140x5
160x5
180x3
200x3
180x3
Front Squats:
60x5
80x3
100x5x3
Medicine Ball Slams:
10x3x6
The snatches are going pretty well, and I’m almost at 1 plate now (collective ‘oooooo, ahhhhhh’ everyone). Rack pulls were from just below the knee; I’m hoping that a combination of these, front squats, and the Oly lifts are going to make my deadlift shoot up.
On another note, front squats in weightlifting shoes feel immeasurably better than when wearing Chucks.
[quote]Element_26 wrote:
Cheers - any tips for rectifying slow elbows?[/quote]
Fast elbows. LOL. Just have to make a concerted effort to whip those puppies around faster. Maybe a verbal cue from a training partner/coach.
22/08/12
Bench Presses
Snatches:
40x2x1
50x2x1
55x2x1
60x3x1
2-board Bench Presses:
20x2x8
60x5
80x5
(All subsequent sets performed to a 2-board)
100x3
120x3
130x3
135x2
125x3
110x10
Close Grip Incline Presses:
75x4x9
Kroc Rows:
45x12
55x12
65x16
Lat Pulldowns:
140lbx20
Nice to get up to one whole plate on the snatches, even if the last few looked more like power snatches. Something to work on.
24/08/12
Lower Body
Broad Jumps:
6x3
Power Cleans:
50x3
70x3
80x3
90x1
97.5x6x3
Squats:
20x5
60x5
100x5
120x5
140x5
150x5
100x3x10
Glute/Ham Raises:
2 sets
Really pleased with this session. Fairly certain that I’ve never managed 97.5kg for several triples of power cleans, and I know that 150kg for a set of 5 is a knee wraps-less PR. It doesn’t really mean anything, because I have very rarely performed 5s without knee wraps in the last couple of years (and it’s also really weak) but still.
26/08/12
Presses
Snatches:
40x2x1
50x1
55x1
60x3x1
Split Jerks:
Several light doubles w/60kg
Presses:
40x5
50x5
62.5x5x5
Pull-ups:
BWx6
BW 10x5
BW 20x5
BW 30x5
BW 32.5x3
BW 20x5
Face Pulls:
2 sets
27/08/12
Pulls
Snatches:
40x3x1
50x1
55x2x1
60x1
62.5x3x1
Rack Pulls (4th pin):
60x5
100x5
140x5
160x5
180x5
205x3
180x5 (3rd pin)
Front Squats:
60x5
80x3
105x3
105x2
105x1
100x3
Pikes:
BWx10
Good session overall. Snatches are going extremely well; form is tight and I can gradually make progress from here. The rack pulls were decent, although I am going to continue pulling from the 3rd pin in future. I’m doing them partly to try to learn to keep my hips down at the start of the pull, but pulling from the 4th pin is too high for that.
Front squats were a bit weird and frustrating. The first heavy set felt fine, but on the second I felt a horrible pulling/throbbing sensation in the outside of my left ankle when driving out of the hole. I ended up dumping the 3rd rep as a result. I thought maybe my set-up was a bit off, but when I felt it again on the first rep of my third set I racked the bar, took the weight down a few kilos and went again. It didn’t help but I got 3 reps anyway.
My guess is all of the close-stance stuff is starting to aggravate things. I had a similar issue. Try stretching out your calves and hamstrings to see if that helps loosen things up.
I stretch my hammies regularly, but admit that probably neglect my calves a bit. Cheers for the tip, I’ll make sure I stretch them out more diligently.
29/08/12
Bench Presses
Floor Presses:
20x2x8
40x5
60x5
80x3
100x3
110x3
115x2
110x3
100x3
80x10
Close Grip Incline Presses:
75x4x8
Kroc Rows:
45x12
50x12
55x24
Lat Pulldowns:
3 sets
31/08/12
Lower Body
Broad Jumps:
7x3
Power Cleans:
50x3
70x3
80x1
90x1
100x6x3
Squats:
20x5
60x5
100x5
120x5
140x5
155x5
100x2x10
Had to cut this session a little short, but got the hard work done. Really pleased with it actually, these were PRs on both the cleans and the squats.
02/09/12
Clean & Jerks/Presses
Clean & Jerks:
40x2x2
50x2x2
60x2x2
70x1
Clean:
90x1
Presses:
40x5
55x5
67.5x5x3
Pull-ups:
BWx6
BW+10x5
BW+20x5
BW+30x3
BW+42.5x2
BW+40x3
BWx10
Face Pulls:
2 sets
I’ve pretty much got the snatch technique nailed now, so thought I’d give the squat clean a go today. I cleaned each weight by doing a power clean and then a front squat from the catch position. By the last set it was pretty fluid, so I thought it’d be fun to try a heavy (well, heavier) single. 90kg was pretty much perfect, so I was absolutely delighted with that. No fireworks in the rest of the session.
03/09/12
Pulls
Snatches:
40x3x1
50x1
55x1
60x2x1
(Plus several failed attempts at 60 and 65kg)
Rack Pulls (3rd pin):
60x5
100x5
140x5
160x5
180x3
190x3
170x3
170x5
Front Squats:
60x3
80x3
100x2
Olympic Squats:
100x3x5
Pikes:
2 sets
Hahahaha, after casually stating that I’d by now nailed the technique for snatches in my last post, I went about proving that hopelessly wrong last night. I think I was still tired from a few late nights, training on Sunday, and then riding my bike all afternoon, and didn’t feel particularly explosive in my early sets. This did not deter me though, and, after a couple of failed attempts, I managed a fairly comfortable 60kg snatch. I kicked it up to 65kg (gotta try for a PR) and missed that, slamming the bar into my ankle as I fell backwards when I didn’t quite catch the bar as I wanted. It was farkin painful, but I was annoyed and got another single with 60kg (plus some more misses) before moving on to rack pulls.
The pulls actually went really well. I sacrificed some weight on the bar to focus on keeping my hips down, and I am assured by my coach that they were a thing of beauty. Good work. I went to finish off with the front squats, but my foot/ankle was by now causing considerable discomfort. I did some high-bar back squats instead (which strangely felt fine) and called it a day there.
Ice and compression on the ankle now.
05/09/12
Bench Presses
Snatches:
40x3x1
50x2x1
55x1
60x1
65x2x1 (PR)
60x2x1
Bench Presses:
20x2x8
60x5
80x5
100x3
110x3
120x3
110x3x3
Close Grip Incline Presses:
60x10
70x4x10
Kroc Rows:
45x12
55x12
65x18
Lat Pulldowns:
2 sets
Ankle is feeling fine, so I decided to make up for Monday’s dross with some decent snatches this evening. They went very well - the second attempt with 65kg was sweet. Rest of the session was nothing spectacular, but got some solid work in.
07/09/12
Lower Body
Broad Jumps:
3x3
3x5
Power Cleans:
60x3
80x2
90x1
102.5x3
102.5x2
102.5x3
102.5x1
102.5x1
90x3
Squats:
20x5
60x5
100x5
120x3
140x3
150x3
160x3
100x3x10
Ab Pulldowns:
130lbx3x10
I wonder what kind of whales you’ll see? I’ve always wanted to go whale watching. Humpbacks are remarkable creatures.
Good lifting-ness.
From the website:
“What you will see:
Giant Sperm Whales are present year-round. You may also encounter New Zealand Fur Seals, pods of Dusky Dolphins the Wandering Albatross.
Humpback Whales, Pilot Whales, Blue Whales and Southern Right Whales are also visible depending upon the season.
The world’s largest dolphin, The Orca or Killer Whale (yes this is actually a dolphin!) can be spotted, as well as the world’s rarest and smallest dolphin - the Hector.”
If I saw an orca I would just go nuts. I’ve been fascinated by them for as long as I can remember. Sperm whales look pretty cool, but I think they dive for hours and only surface briefly. Humpbacks and blue whales would be amazing just because of their sheer size.